Week Four Homework

1. Continue following the MWod daily.
2. Ice massage 5 min or Ice bag 20 min(minimum 1once a day)
2. Find a friend or family member and teach them a stretch.
3.  Continue to log in on Beyond the whiteboard.

1. Weigh and Measure at least 2 different meals.
2. Eat a minimum of two Paleo/Zoned meals this week.
3. Choose a personal nutrition plan.  Post to the whiteboard.
4. Continue log your meals on beyond the whiteboard.

1. Attend more than three classes this week
2. Arrange to workout with someone twice this week.
3. Continue log in on beyond the whiteboard.

Heavy Lifts:
1. Bench 3-3-3-3-3, Back Squat 3-3-3-3-3 @70% (2 days)
2. Deadlift 5 rep max
2. Eat a post WoD meal after your lifts. (minimum 3 days)
3. Continue log your efforts on beyond the whiteboard.

Body Control:
1. Follow your program you received last week.
2. Weigh and Measure at least 2 different meals.
3. Eat a minimum of two Zoned meals this week.
4. Continue log your homework on beyond the whiteboard.